Posts by AjithGunawardana

Age ?

Visually do you have fat on your body ?

10 lbs in one month at your age and current weight is too much. Try for a max of 1lbs a week.

Not sure if this allowed. A moderator pls delete n advice if it isn't.

@myworldxmyway

I use n am happy with Centrum - Multivitamin - Multimineral.

I like their catch line. " complete from A to Zinc "

As an athlete do you really want to be on a calorie deficit when you are not overweight. 

Cardio is actually the faster way to lose weight when you are genuinly overweight. There the trick is to burn as much energy as you can making your body use body fat. But the body also taps into muscle when cardio gets intensive. Which is why there is a lower heart rate for fat burn on treadmills with heart beat tracking. But the end result is more fat burned from cardio. You would still do some weight training to maintain muscle mass.

When you reach levels of low body fat % your body trys to retain some fat. At that point it becomes more important to do weights to maintain n increase muscles to increase body metabolism. One maintains a lower deficit n works away the fat slowly.

As an athlete you would need to continue your cardio but add on weight training too to maintain muscle. I wouldn't keep a deficit to lose a bit of fat n risk effecting performance. But if you do make it minimal.

@wsadler

Actually at 1,200 you are not eating enough. Your BMR, on your stats, is 1,601. You should not eat below this level. Your BMR is the amount of calories your body needs for you to lie in bed whole day. The plan here is to have a healthy and sustainable weight loss. I just checked your profile n see you lost and gained once before. This could have been the cause.

Trying to achieve your weight loss by lowering your calories too low often results in putting it back n then some. CC set such a low target, lowest allowed as defined by the American College of Sports Medicine for a women in general, when you set a target date.  Remove the target date and it adjusts up.

The BMR cal takes further variables than you being a women into account. Make this the minimum calories you eat. You burn another 20% of your BMR for day to day living so thats 320 calories of fat you will burn. Do some exercise n "take the stairs" to achieve another 200 burn for a daily 500 deficit n you should lose 1lbs a week. If you want to increase your weight los do it with exercise not by eating less. Never below your BMR. Eat low and your body metabolism slows down making it harder to lose weight and causing weigh gain when you start to eat normaly. In your case since you have just come hru a period of eating normally n gaining your metabolism should be at normal levels now. Do not start the cycle again by eating at low levels.

Your BMR is 1,502. That by definition is the average amount of calories a person of your stats would burn in a day to lie in bed whole day. So to start with you do not eat below that. You burn another 20% of that to go about your day to day activity so BMR into 1.2 gives you 1,802. 

Your target is to lose a bit of fat around the stomach. Your weight is fine at the present level so you should have only a very low deficit, around 250 or less. You achieve this by eating 1,802. Doing exercise to achieve the 250 burn n if your exercise causes you to burn more you eat more. For exercise you should decrease your cardio n concentrate on weight training as your target is not weight loss. Weight training will help you retain muscles all the while reducing the little fat you have. As a girl you will not really bulk up. Specialy not on a deficit and the natural layer of fat under your skin will prevent any muscle "cuts" showing as it does on a man.

In view of your thyroid issues I don't know how things would work for you because based on your stats you have a BMR of 1,569 n you really should not be eating below this level. To complicate things you are a vegetarian making it harder for you to get some of your required nutrients. Protien, which your doc pointed out, being one of the macro nutrients. Do add on a suplement that covers vitamins n minerals. I remember a friend got some form of thyroid issue resulting from malnutrition. Remember you are getting n A based on a 1,200 calorie diet you are still not getting enough on the basis of your BMR of 1,569 where you should be eating at.

For exercise I'd recomend the obvious solution, Start Slow. Really slow. Walk 15 min a day for 1 week. Even if you feel you can do more don't. Increase by 5 minutes the second week and so on. How ever tempted you get,  do not increase intensity faster than your original plan. Set original level well below what you feel your body can handle without getting sick.

First you have a BMR of 1,341. That is the amount of calories n nutrition that goes with it eating healthy that your body needs to lie in bed whole day. So do not eat below that level. Eating at that level it would still probably be a good idea to take a vitamin n mineral supplement.

Now you've been eating at 1,200 for 2 years. Probably slowed down your metabolism. So as you up your calories you may put on a bit of weight. Suggest you up the calories and up exercise for a couple of weeks till your body adjusts it's metabolism back up. You may still see a bit of an increase in weight nothing to stress about its a water retention thing that happens as your body adapts to eating more.

Your main issue. How come you are a 120 size 9 when you used to be a 125 size 6.

It's because of how you lost your weight. You under ate for an extended period of time n your exercise was low intensity cardio. So along with losing fat you lost muscle. You are young enough that your exercise was enough to keep you "toned" as you put it but your body most likely has a higher % of fat than you did when you were a size 6.

Forget about losing more weight. Do NOT even consider eating less. Eat at your sedentary calorie burn level. Your BMR multiplied by 1.2. For you 1,346 into 1.2 = 1,615. Now change your exercise. Start doing some heavy weight training to change your body composition increasing muscle n reducing fat %. Eat back around half the calories burnt by exercise with muscle building type foods with higher protien levels. Do not worry about bulking up. Women find it very difficult to put on any big muscles and even more so without eating at a calorie surplus. As your body fat % drops n muscle % increases you will see the size drifference without a decrease in weight as the volume of a lbs muscle is less than of 1 lbs of fat. This will be a slow change but you managed the 1,200 calorie diet for 2 years. Hear at least you get to eat well so it's only about having the patience to see results.

From your post I figure 1,586 is your BMR. That's the amount you burn to lie in bed whole day. You burn another 20% to go about your day to day life. Sedentary. So you multiply 1,586 by 1.2.

To this log seperately any exercise you do when you do it. Otherwise by defining yourself as moderately active you end up using a higher burn rate thru the week even on days you do not exercise. 

Your BMR is above 2,300 if u are younger than 30. Eating at 1,100-1,300 you should reach malnutrition levels pretty fast. You should loose weight but forget Chris Evans. You should loose muscle fast enough to look like ....... 

OK. Enough wise cracks. If you want to shift to a healthy / sustainable weight loss plan you need to remember that along with not eating too much you need to remember to eat enough. You need to eat at your BMR level to get the energy n nutrition to lie in bed whole day. So that is the minimum you eat. Energy required for your day to day activity your body will burn body fat (weight loss). Then as you start to exercise your body needs extra energy, body fat, but it also needs extra nutrition for repair n maintainance. So you need to give it more nutrition too. So you eat back part of what you burnt exercising. Say 200 for 500 burnt.

You are running too much. Better for you to incorporate some weight training. While it is dificult to actually put on muscle mass on a deficit you this would prevent you from losing muscle that you do have. Thereby maintaining you bodies metabolism.